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COURSE: INTERNATIONALLY ACCREDITED DIPLOMA IN DIET PLANNING AND WEIGHT

MANAGEMENT

INSTRUCTOR: AKASH SEHRAWAT

MODULE 1: 7 STEPS TO DIET PLANNING

STEP 5: MACRO SPILT and MEAL FRAMEWORK

hey, guys Akash here and once again I want to thank you for placing your trust in me. one's health
is very scared and I consider myself super responsible when presenting this course material to
you.

I want it to be all science-based with proper facts.

plus I am fortunate enough that my experience is pretty extensive in the field of fitness and
nutrition and having tried and tested literally a lot of different methods not only on myself but also
on so many of my clients over more than 10 years, I have come to the conclusion:

that we all are unique. one approach cannot work for all. we just are so different with unique
genetics, preferences, behaviours when it comes to food, tolerance, and lastly, our cultural
background also dictates to a large extent what, why and how we eat.

a master diet planner will not only take these into account but also be flexible enough to keep
adapting the diet for a client based on the constant feedback given by the clients from time to
time.

I always tell my clients, the diet that I am giving them is a beta version....it is not perfect but
together in the coming weeks we will make it perfect...through proper communication....

and that is exactly what you need to do...

so when it comes to macro spilt....there are few common types:

by the way, macros is a short name for macronutrients. there are three macronutrients:

carbohydrates, proteins and fats

In the course diploma in nutrition which is a course about absolute fundamentals in nutrition, we
figured that protein requirement is roughly 1.4 – 2.0 grams/kg of body weight. This should equate
to 25 – 30 percent of your total caloric intake. TDEE.

The next step is to figure out fat requirements. We will eat around 25 – 40 percent of calories from
fat as well. If you have been misguided by conventional wisdom to completely cut fat from your
diet, 25 – 40 percent may seem overwhelming. Don’t worry; gradually work towards reaching this
amount. Start eating whole eggs, include different types of nuts in your diet, use coconut oil and/
or ghee for cooking, and you will get to the required percentage.

myths against fat have been busted. I have linked up articles in the extra reading section, make
sure to check the scientific references I have mentioned in my articles.

Once we have figured out the percentage of calories we need from proteins and fat, we are left
with calories from carbohydrates. In general, 30 – 50 percent of calories will come from carb
sources.

so let me show you a table which will put all these macros in the 3 most common ratios in a table
form:

P/F/C

25/25/50

25/35/40

30/40/30

In module 4, diets of the world you will come across various diets around the world and the macro
splits they use....'ll also share which diets and macros splits are best for losing fat and building
muscle. I can do that in this lecture, but then it won't give you a holistic perspective of the
situation and therefore explaining it in module 4 would help you gain a better understanding of
how to apply this step when dealing with your clients.

next lecture, we shall discuss the top ingredients and meal combos that there are. Thanks!